Healthy Baked Chicken Katsu Curry
This lighter version of Chicken Katsu Curry maintains all the delicious flavors of the classic Japanese favorite while cutting down on fat. Perfect for the entire family, this comforting dish features tender chicken cooked in a fragrant curry sauce with a perfect balance of sweet and spice. Personalize the heat level by adding more chilies or including chili paste. This meal is wonderfully paired with steamed jasmine rice, shredded cabbage, and traditional Japanese pickles, making every bite a delightful experience.
4-6 servings
Servings
320
Calories
16
Ingredients
Ingredients
garam masala powder
1 tablespoon (n/a)
red curry paste
2 tablespoons (n/a)
ginger paste
2 teaspoons (n/a (or 2.5cm fresh ginger grated))
garlic cloves
2 (finely chopped)
medium onions
2 (n/a)
red chili or chili paste
1 (chopped (or 1 teaspoon chili paste))
granny smith apple
1/2 (cored, peeled, chopped)
oil
1 tablespoon (n/a)
plain flour
2 tablespoons (n/a)
chicken stock
2 cups (n/a)
oyster sauce
1 tablespoon (n/a)
salt
1 teaspoon (n/a)
brown sugar
2 tablespoons (n/a)
skinless chicken breasts
600 g (cut into chunks)
cornstarch or cornflour
2 tablespoons (n/a)
cold water
2 tablespoons (n/a)
Instructions
1
Combine the garam masala, red curry paste, ginger paste, garlic, chopped apple, oil, and onions in a food processor. Blend until smooth.
2
Heat a large skillet or saucepan over medium heat. Pour the blended mixture into the pan and cook for 5 minutes, stirring frequently.
3
Add the plain flour to the pan, stirring it into the mixture. Continue to cook for an additional 3-5 minutes.
4
Gradually pour in the chicken stock, stirring continuously to ensure a smooth consistency.
5
Stir in the oyster sauce, salt, and brown sugar. Bring the mixture to a low boil.
6
Add the chicken pieces to the pan, stirring occasionally. Cook until the chicken is fully cooked through.
7
In a small bowl, mix the cornstarch (or cornflour) with cold water until smooth. Slowly add this mixture to the curry sauce, stirring continuously until the sauce thickens.
8
Adjust the spice level by adding extra chili paste or chopped red chili if desired.
9
Serve hot over jasmine rice, accompanied by shredded cabbage and Japanese pickles.
Nutrition Information
8g
Fat
32g
Carbs
28g
Protein
3g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Healthy Baked Chicken Katsu Curry?
It is a lighter version of the classic Japanese Chicken Katsu Curry that maintains traditional flavors while reducing fat content, featuring chicken in a fragrant, balanced curry sauce.
How many calories are in a serving of this Chicken Katsu Curry?
Each serving of this recipe contains 320 calories.
How much protein is provided per serving?
This dish provides 28g of protein per serving.
What is the fat content of this recipe?
This healthy version contains 8g of fat per serving.
How many servings does this recipe make?
This recipe is designed to yield 4 to 6 servings.
What are the primary ingredients for the curry sauce base?
The base is made by blending garam masala, red curry paste, ginger paste, garlic, chopped apple, oil, and onions.
How do I thicken the curry sauce?
The sauce is thickened by adding a mixture of 2 tablespoons of cornstarch (or cornflour) and 2 tablespoons of cold water.
Can I adjust the spice level of this dish?
Yes, you can personalize the heat by adding more chopped red chilies or including extra chili paste to the mixture.
What type of chicken should I use?
The recipe calls for 600g of skinless chicken breasts cut into chunks.
Is there fruit in the curry sauce?
Yes, the recipe includes half of a Granny Smith apple (cored, peeled, and chopped) to balance the flavors.
What sides are recommended for this meal?
It is best served with steamed jasmine rice, shredded cabbage, and traditional Japanese pickles.
What spices are included in the ingredient list?
The recipe uses 1 tablespoon of garam masala powder and 2 tablespoons of red curry paste.
Can I use fresh ginger instead of ginger paste?
Yes, you can use 2.5cm of fresh grated ginger as a substitute for the 2 teaspoons of ginger paste.
How long should I cook the blended spice mixture?
You should cook the blended mixture in a pan for 5 minutes, stirring frequently.
When do I add the flour to the recipe?
Add 2 tablespoons of plain flour after cooking the initial spice mixture for 5 minutes, then cook for another 3-5 minutes.
How much chicken stock is required?
The recipe requires 2 cups of chicken stock.
What sweetener is used in the sauce?
The recipe uses 2 tablespoons of brown sugar to help balance the sweet and spice profile.
Does this recipe contain oyster sauce?
Yes, it includes 1 tablespoon of oyster sauce.
What are the carbohydrate and fiber counts?
There are 32g of carbohydrates and 3g of fiber per serving.
How do I ensure the sauce has a smooth consistency?
Gradually pour in the chicken stock while stirring continuously, and blend the initial vegetables and spices in a food processor until smooth.
Is this a family-friendly meal?
Yes, it is described as a comforting dish perfect for the entire family.
How much salt is in the recipe?
The recipe calls for 1 teaspoon of salt.
How much oil is needed for the preparation?
Only 1 tablespoon of oil is used in the blending and cooking process.
What kind of onions should I use?
The recipe specifies 2 medium onions.
How many garlic cloves are used?
The recipe uses 2 finely chopped garlic cloves.
What is the primary kitchen tool needed for the sauce?
A food processor is needed to blend the aromatics, apple, and spices into a smooth paste.
What are the main tags associated with this recipe?
The tags include japanese cuisine, healthy, chicken curry, family meal, and katsu curry.
How should the chicken be cooked in the sauce?
The chicken chunks should be added to the pan after the stock and seasonings, stirring occasionally until fully cooked through.
Is cornflour mandatory for the recipe?
You can use either cornstarch or cornflour mixed with cold water to thicken the sauce.
Can this be made without a food processor?
The instructions specify using a food processor to blend the ingredients until smooth for the intended sauce texture.